Online qualifier Week 2

 

Workout 3

Death by thrusters and burpees over the bar

Complete 1 thruster, 1 burpee, 2 thrusters, 2 burpees, 3 thrusters, 3 burpees... you get it. Athletes will climb the rep ladder as high as they can in the allotted time. 

There is an 8-minute time cap for this workout.

Loads

The weights for every division are 75# for men and 55# for women.

Standards

THRUSTER: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed. The barbell must come to a full lockout overhead with the hips, knees, and arms fully extended, and the bar directly over the body.

BAR-FACING BURPEE: Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. After the final burpee of each set, you must jump over the bar to begin the next thruster rep. *

*CF Games Open standard for the burpee for Rx, Masters, and Teens. Both feet back together and both feet come forward together. Scaled it's a free for all with the feet. 

PLEASE NOTE: BAR HEIGHT MUST BE AT LEAST 6 INCHES FROM THE FLOOR DURING THE BURPEE. IF SMALLER-DIAMETER PLATES ARE USED, THEN THE BAR MUST BE ELEVATED IN SOME WAY TO REACH THE MINIMUM HEIGHT REQUIREMENT.

 

Workout  4

In 20 minutes, complete as many reps as possible of the following:

10 Dumbbell snatch right arm
25’ Dumbbell overhead lunge right arm
10 Dumbbell snatch left arm
25’ Dumbbell overhead lunge left arm
10 pull-ups

Loads

Rx: 50# DB for men, 35# DB for women
Masters: 40# for men, 25# for women
Teen: 40# for men, 25# for women
Scaled: 40# for men, 25# for women, jumping pull-ups

Standards

DUMBBELL SNATCH: The dumbbell starts on the floor. Put it over your head without pausing on the way up. Muscle, power, squat, it's all good. At the end of the rep, you should be standing up with all of your things locked out and the dumbbell over your head. It will be dope. 

DUMBBELL OVERHEAD LUNGE: Both feet will start behind the line. With the dumbbell overhead, the athlete will proceed to lunge 25 feet with the trailing knee touching the ground each rep and both feet coming together with the hips and knees extended at the top of each rep. When both feet have crossed the finish line, the set is complete. Reps for the dumbbell lunge will be counted in 5' increments. 

PULL-UPS: Hang from a bar. Then pull until your chin is higher than the horizontal plane of that same bar you are hanging from. Strict, kip, butterfly — whatever gets you from a full hang to chin over the bar, and we are good. 

JUMPING PULL-UP: Jumping pull-ups are performed on a box placed under a pull-up bar. When standing on the box, the top of the athlete's head must be at least 3" below the bar. Each pull-up begins with the athlete's feet on the box and both arms fully extended while holding onto the pull-up bar. The athlete will jump and pull until their chin breaks the horizontal plane of the bar, then return to the start position.